Kettlebell One Arm Military Press to the Side

Setup

1. 01Clean one kettlebell to the rack position.
2. 02Rotate the forearm so the elbow points out to the side rather than forward.
3. 03Stand with feet hip width apart, glutes and trunk braced.
4. 04Keep the wrist straight with the bell seated on the forearm.

Execution

1. 01Press the bell up and out to the side, keeping the arm in line with the shoulders.
2. 02Finish locked out overhead with the biceps near the ear.
3. 03Lower along the same sideways path back to the rack.
4. 04Complete the set, then switch arms.

Checkpoints

• -The elbow travels in the frontal plane, roughly in line with the torso.
• -Hips stay level with no lean away from the bell.
• -The bell stays seated on the forearm, wrist neutral.
• -Lockout is directly over the shoulder, not out to the side.

Common mistakes

• -Side bending away from the kettlebell to cheat the press.
• -Letting the elbow drift forward, which removes the lateral bias.
• -Loading too heavy; this path is weaker than the standard press.
• -Shrugging into the ear at lockout.